CrossFit 864 - No Frills Just Results
If I had not come and spoken to them, they would not have been guilty of sin, but now they have no excuse for their sin.
-John 15:22
“He that is good for making excuses is seldom good for anything else.”
-Benjamin Franklin
This day in history - 1956
WSPA TV channel 7 in G'ville-Spartanburg, SC (CBS) begins broadcasting
Hump Day WOD's - start at: 5:15a.m./9:00a.m.
Reminder - May Dues (NLT Friday May 1, 2015)
$25.00 Late fee on all dues after May 1.
Thank you for your consideration! We appreciate you.
ALL WODs and Buy In - start as a group.
$25.00 Late fee on all dues after May 1.
Thank you for your consideration! We appreciate you.
ALL WODs and Buy In - start as a group.
Skill Work - Conquering your weakness or just hoping it doesn't show up in a WOD again any time soon? Jacked up form = NO Rep!
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - 6 RFT:
10 GHD S-U
15 Hip Extensions (2 second hold)
20 Lateral Hops (L/R = 1 Rep)
1 Wall Walk
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - 6 RFT:
10 GHD S-U
15 Hip Extensions (2 second hold)
20 Lateral Hops (L/R = 1 Rep)
1 Wall Walk
d.) Cash Out - Finish Strong
Upcoming CF864 Events:
Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.
CF864 2015 Pump and Run - May 9, 2015
Check us out at CrossFit864 on Facebook
“For like a poisonous breath over the fields, like a mass of locusts over Egypt, so the swarm of excuses is a general plaque, a ruinous infection among men, that eats off the sprouts of the Eternal.” ― Søren Kierkegaard
Train Hard. Stop Whining. Support Others. Have Fun
Have a great day!
Jay and Janice
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